Eight foods to help lower cholesterol

We know having high cholesterol isn't good for our health, but new research has found people who have low levels of "bad" cholesterol in their blood have a reduced risk of dementia.

The research, published in the journal of Neurology Neurosurgery and Psychiatry, found people with low levels of low-density lipoprotein cholesterol (LDL-C) in their blood have a lower overall risk of dementia, and a reduced risk of Alzheimer’s disease specifically.

What is cholesterol?

Cholesterol is a waxy, fat-like material present in every cell of the body. It is essential for the production of hormones, vitamin D, and compounds that aid in digestion.

"Cholesterol circulates in the bloodstream in two primary forms: low-density lipoprotein (LDL) and high-density lipoprotein (HDL)," explains Dr Naveed Asif, GP at The London General Practice. "LDL is commonly termed "bad" cholesterol due to its potential to cause plaque accumulation in arteries, whereas HDL is referred to as "good" cholesterol because it assists in eliminating LDL from the bloodstream."

Cholesterol is an important substance in our bodies, but having too much of it can cause problems. When cholesterol levels get too high, it can damage blood vessels leading to risk of heart disease and stroke.

While factors like genetics, age, and lifestyle can influence our cholesterol levels, research has found that when people modify their diets in a healthy way, they see a dramatic decrease in cholesterol levels.

"Diets high in saturated fats and trans fats and low in fibre and plant foods can contribute to an increased risk of higher LDL cholesterol," explains nutritionist Jenna Hope. "Foods high in fibre can help to bind excess cholesterol which can contribute to the removal of cholesterol and therefore lower levels of LDL cholesterol."

Similarly eating foods which support the increase of HDL cholesterol can contribute to lowering LDL cholesterol too. "These include sources of healthy fats such as nuts and seeds," Hope adds.

Foods that help lower cholesterol

Oats

Oats are particularly well known for the presence of beta-glucans. "Beta-glucans are a type of soluble fibre which help to bind to cholesterol to prevent it being reabsorbed into the blood," explains Hope. "The recommendations are to consume 3g of beta-glucans per day to see a reduction in cholesterol."

Other sources of beta-glucans include barley and rye. "Opting for three portions per day can help to provide the recommended 3g of beta-glucans," Hope adds.

Fatty fish

Fatty fish, such as salmon or mackerel, is high in long-chain omega-3 fatty acids, which may help to prevent heart disease.

Swapping out fatty meat for fish can reduce LDL cholesterol by lowering your intake of saturated fat, which increases blood cholesterol concentrations.

Foods containing plant sterols or plant stanols

Hope says plant sterols and plant stanols, which are often found as an added ingredient in specific cholesterol lowering food items, have been found to lower cholesterol by competing for cholesterol uptake in the body and therefore, encouraging excretion of excess cholesterol.

Wholegrains, beans, pulses, fruits and vegetables

These plant foods are all rich sources of fibre which help to bind to cholesterol which encourages the excretion of excess cholesterol. "Where possible try to ensure you’re consuming five portions of fruits or vegetables per day and try to base one main meal around beans or pulses each day," Hope recommends.

Dark chocolate

According to a 2021 article published in Phytotherapy Research, the consumption of dark chocolate and cocoa powder can help reduce the serum fasting blood glucose (FBS) and LDL cholesterol concentrations.

Soya products

Hope says good quality soy products such as tofu, no added sugar soya milk and yoghurt have been shown to lower cholesterol by displacing saturated fats found in full fat dairy products.

Nuts and seeds

Nuts are a good source of unsaturated fats as well as fibre and other nutrients. "They are filling to eat and make a tasty and convenient swap for snacks like chocolate, cakes and biscuits, which are usually high in saturated fat," explains the British Heart Foundation (BHF). Used in this way the charity says they can help lower your cholesterol levels. "Just make sure you choose plain ones to avoid adding extra salt or sugar to your diet," it adds.

Avocados

Thanks to being rich in unsaturated fats, eating avocados daily has been shown to improve LDL cholesterol levels. While eating avocados every day might not be practical, or cheap, research suggests even just weekly consumption of avocados has been linked with a reduced risk of heart disease.

Other ways to lower cholesterol

While making healthy food swaps can contribute to cholesterol, Hope says it is important to be mindful that other dietary and lifestyle factors can also contribute to high cholesterol. "For example; high stress, poor sleep and excess alcohol consumption are all common causes," she explains. "Finally, genetics can play a role in familial hypercholesterolaemia."

Dr Asif says implementing other specific lifestyle changes can greatly affect cholesterol levels including:

• Staying active: Target at least 150 minutes of moderate aerobic exercise each week to increase HDL cholesterol.

• Maintaining a healthy weight: Shedding extra pounds can contribute to lowering LDL cholesterol levels.

• Stopping smoking: Quitting smoking can enhance HDL cholesterol levels and improve overall heart health

There are also some foods you should avoid when trying to lower your cholesterol including:

• Processed and fried foods

• Red and processed meats

• Full-fat dairy products

• Sugary snacks and beverages

• Trans fats found in many baked goods and margarine

Read more about health and nutrition:

• Lowering cholesterol and 10 other ways to cut your dementia risk (Yahoo Life UK, 4-min read)

• Eight cancer-fighting foods you can start eating now (Yahoo Life UK, 5-min read)

• One reason why you should re-think cooking with sunflower oil, according to a nutritionist (Women's Health, 5-min read)